Eat smart: 21 fat-fighters to give your diet a boost

Vancouver Sun03.22.2012

Cinnamon

Studies suggest cinnamon may have a stabilizing effect on blood sugar levels. This could curtail appetite, particularly in people with type 2 diabetes, Bonci says. Nearly everyone can benefit from cinnamon in its traditional role. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.Peter Battistoni
/ Vancouver Sun

Vinegar

If you dress your salad with oil and vinegar, you may get another fat-fighting benefit. More research is needed, but some studies suggest vinegar may help the body break down fat. Whether or not this effect pans out, Bonci says vinegar is a good choice. It's full of flavour that can make salad more satisfying - and it has no calories.Handout photo
/ Vancouver Sun

Crispbreads

Whole-grain rye crackers, sometimes called crispbreads, offer a low-fat, fibre-packed alternative to traditional crackers. Research suggests people who replace refined grains with whole grains tend to have less belly fat. Whole grains also provide a richer assortment of plant nutrients. This doesn't just apply to crackers. You can get the same benefits by switching to whole-grain breads, cereals and pastas.'
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Nuts

Nuts are an excellent way to curb hunger between meals. They're high in protein, fibre and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. The key is to be careful with quantity, Bonci tells WebMD. ‘Choose something in a shell, so you have to work harder and slow down.’Profotokris
/ Fotolia.com

Beans

Beans deliver a nutritional triple punch, Bonci says. They're a vegetable, a protein and a great source of fibre. This means they'll help you stay full for the price of very few calories. They're also easy to prepare when the munchies strike. Open a can of garbanzo beans and toss them into soup or salad or mash them up to use as a dip. One cup packs 12 grams of fibre, just 4 grams of fat and 15 grams of protein.Photos.com
/ canada.com

When it comes to losing weight, we need all the help we can get.Creatas
/ Thinkstock

Greek Yogurt

What makes Greek yogurt a delicious tool for weight loss is its protein content. It has twice as much as other yogurts. ‘Protein takes longer to leave the stomach,’ says sports nutritionist Leslie Bonci, MPH, RD. ‘That keeps you satisfied longer.’ As a bonus, Bonci tells WebMD, the body burns more calories digesting protein than carbs. Non-fat, low-fat, and low-sugar types keep a slim profile.iStockphoto
/ Thinkstock

Quinoa

Quinoa is a nutritional all-star that belongs in your weight loss plan. This whole grain has 8 grams of hunger-busting protein and 5 grams of fibre in one cup, plus it's as easy to cook as rice. It's also packed with nutrients such as iron, zinc, selenium and vitamin E. For a quick and interesting dinner, mix in some vegetables, nuts or lean protein.Bruce Stotesbury, Postmedia News
/ Postmedia News

Tabouli

A standout whole grain is bulgur wheat, the type found in tabouli. It's high in fibre and protein, but low in fat and calories. That helps you fill up with a minimum of calories. Bonci adds that the rich taste makes it satisfying. ‘It's flavorful, so you don't need to add a lot of oil,’ she says. To turn this dish into a meal, she suggests adding beans and stirring in extra tomato, cucumber and parsley.Submitted
/ Postmedia News

Oatmeal

Oatmeal has three things going for it: fibre-rich whole-grain oats, lots of water, and its temperature. Bonci says this is a very filling combination. Hot food takes longer to eat, and all that liquid and fibre will help you feel full longer. ‘Don't buy the one that's already sweetened,’ Bonci says. ‘You can choose how to flavour it.’ Stirring in cinnamon or nutmeg will give you a sweet taste with less sugar.File
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Sweet Potatoes

Think of the typical toppings on your baked potato - butter, sour cream, maybe cheese and bacon bits. If you substitute a sweet potato, you might not need any of that. Baked sweet potatoes are so full of flavour, they require very little embellishment. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, beta carotene, vitamin C and fibre.Handout
/ Vancouver Sun

Lean Meat

As we've seen, protein can keep you full longer and burn more calories during digestion. But you want to choose your protein carefully. Dark meat tends to be high in fat, which could cancel out some of the benefits. Skinless chicken breast is a great choice. And some cuts of beef can make the grade. Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Just stick with a 3- to 4-ounce portion.Submitted photo
/ Whitecap Books

Fish

One of the best sources of protein is fish. Studies show it's more satisfying than chicken or beef, probably because of the type of protein it contains. Most fish is low in fat, and the exceptions usually have a healthy form of fat - omega-3 fatty acids. Omega-3s, which are found in salmon, herring and other fatty fish, appear to help protect against heart disease and other chronic conditions.Adrian Lam
/ timescolonist.com (March 2012)

Skim Milk

Skim milk provides plenty of protein and calcium with none of the fat found in whole milk. And even though it's fat-free, skim milk can help you feel full. It takes longer to leave the stomach than drinks with less protein, Bonci says. There's also evidence that skim milk and other nonfat dairy foods may promote weight loss, particularly around the mid-section, though more research is needed to confirm this effect.'
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Green Tea

Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Bonci recommends taking your tea hot, because it takes longer to drink, slowing your calorie intake and providing a soothing, mindful experience.'
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Coffee

One of your favorite beverages may actually help rev the metabolism and help you lose weight. Bonci says coffee does stimulate the metabolism – but only a little. So for goodness' sakes, don’t ruin the effect by making your coffee a mocha cappuccino.File
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Air-Popped Popcorn

Three cups of plain, air-popped popcorn may seem like a whole lot, but the calorie content is low. All that air adds volume without adding fat or sugar. ‘When people are looking to snack, they don't stop at 10 potato chips,’ Bonci says. They want to have their fill, and a big bowl of popcorn delivers. ‘It's visually satisfying, plus it takes time to eat.’'
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Grapes vs. Raisins

The value of water content becomes clear when you look at two cups of grapes vs. ¼ cup of raisins. Either choice has a little more than 100 calories, but the larger portion of grapes is likely to feel more satisfying. Still, Bonci says, dried fruit has an interesting texture. When used sparingly, a few raisins or dried cranberries can make a salad more appealing.'
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Watermelon

Foods that are high in water content take up more room in the gut, Bonci says. This signals the body that you've had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are chock-full of water and nutrients, but low in calories. Watermelon is a great example. It's a rich source of the antioxidant lycopene and adds some vitamins A and C to your day, too.Photos.com
/ canada.com

Berries

Like other fruits, berries are high in water and fibre, which can keep you full longer. But they have another benefit - they're very sweet. This means berries can satisfy your sweet tooth for a fraction of the calories you would take in gobbling cookies or brownies. Blueberries stand out because they're easy to find and loaded with antioxidants.Handout
/ Vancouver Sun

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